"So whether you eat or drink or whatever you do, do it all for the glory of God." - 1 Corinthians 10:31
🍎 Welcome to Your Biblical Wellness Journey!
This 7-day meal plan combines nutritional science with biblical principles, helping you honor God through mindful eating. Each day includes wholesome meals, scripture meditation, and practical wellness tips rooted in faith.
🙏 Before Each Meal:
- ✝️ Pause to give thanks
- 📖 Read the daily scripture
- 🧘 Practice mindful eating
- 💧 Drink plenty of water throughout the day
Day 1 - God's Abundant Beginning
"And God said, 'See, I have given you every herb that yields seed which is on the face of all the earth, and every tree whose fruit yields seed; to you it shall be for food.'" - Genesis 1:29
🌅 Breakfast
Overnight Oats with Berries
• 1/2 cup rolled oats
• 1/2 cup almond milk
• 1 tbsp chia seeds
• 1/2 cup mixed berries
• 1 tbsp honey
• 1/4 tsp cinnamon
🥗 Lunch
Garden Fresh Salad
• 2 cups mixed greens
• 1/2 cucumber, sliced
• 1 cup cherry tomatoes
• 1/4 cup walnuts
• 3 oz grilled chicken breast
• 2 tbsp olive oil & lemon dressing
🍽️ Dinner
Baked Salmon with Roasted Vegetables
• 4 oz wild-caught salmon
• 1 cup roasted sweet potatoes
• 1 cup steamed broccoli
• 1 tbsp olive oil
• Fresh herbs (dill, parsley)
💡 Day 1 Wellness Tip
Start each day with gratitude for God's provision. Taking time to appreciate your food enhances digestion and brings peace to your eating habits.
Day 2 - Strength & Nourishment
"He gives food to every living thing. His faithful love endures forever." - Psalm 136:25
🌅 Breakfast
Veggie Scramble
• 2 eggs (pasture-raised)
• 1/2 cup spinach
• 1/4 cup bell peppers
• 2 tbsp feta cheese
• 1 slice whole grain toast
• 1/2 avocado
🥗 Lunch
Mediterranean Quinoa Bowl
• 3/4 cup cooked quinoa
• 1/2 cup chickpeas
• 1/2 cup diced cucumber
• 1/4 cup olives
• 2 tbsp hummus
• 1 tbsp tahini dressing
🍽️ Dinner
Herb-Crusted Chicken with Rice
• 4 oz chicken thigh (skin removed)
• 3/4 cup brown rice
• 1 cup sautéed zucchini
• Mixed herbs (rosemary, thyme)
• 1 tsp olive oil
💡 Day 2 Wellness Tip
Quinoa and brown rice provide sustained energy. Like spiritual bread, complex carbohydrates fuel your body for the work God has called you to do.
Day 3 - Restoration & Renewal
"Come to me, all you who are weary and burdened, and I will give you rest." - Matthew 11:28
🌅 Breakfast
Green Smoothie Bowl
• 1 cup spinach
• 1/2 banana
• 1/2 cup pineapple
• 1 tbsp almond butter
• 1/2 cup coconut milk
• Toppings: coconut flakes, chia seeds
🥗 Lunch
Healing Vegetable Soup
• 2 cups homemade vegetable broth
• 1/2 cup lentils
• 1/2 cup diced carrots
• 1/2 cup celery
• 1/4 cup onions
• 1 tsp turmeric (anti-inflammatory)
🍽️ Dinner
Baked Cod with Sweet Potato
• 4 oz cod fillet
• 1 medium baked sweet potato
• 1 cup steamed green beans
• 1 tbsp coconut oil
• Lemon and herbs
💡 Day 3 Wellness Tip
Turmeric is God's natural anti-inflammatory gift. Adding this golden spice to your meals supports your body's healing processes.
Day 4 - Wisdom in Choices
"The simple believe anything, but the prudent give thought to their steps." - Proverbs 14:15
🌅 Breakfast
Greek Yogurt Parfait
• 1 cup plain Greek yogurt
• 1/2 cup mixed berries
• 2 tbsp chopped almonds
• 1 tbsp honey
• 1 tbsp ground flaxseed
• Dash of vanilla extract
🥗 Lunch
Turkey & Avocado Wrap
• 3 oz sliced turkey (no nitrates)
• 1/2 avocado
• 2 cups mixed greens
• 1/4 cup shredded carrots
• 1 whole wheat tortilla
• 1 tbsp mustard
🍽️ Dinner
Stir-Fry Vegetables with Tofu
• 4 oz firm tofu
• 1 cup broccoli florets
• 1/2 cup bell peppers
• 1/2 cup snap peas
• 3/4 cup brown rice
• 1 tbsp sesame oil
💡 Day 4 Wellness Tip
Making wise food choices is a form of stewardship. Consider each meal as an opportunity to honor the temple God has given you.
Day 5 - Joy in Abundance
"You prepare a feast for me in the presence of my enemies. You honor me by anointing my head with oil. My cup overflows with blessings." - Psalm 23:5
🌅 Breakfast
Whole Grain Pancakes
• 1/2 cup oat flour
• 1 egg
• 1/2 cup almond milk
• 1 tbsp maple syrup
• 1/2 tsp baking powder
• Fresh fruit topping
🥗 Lunch
Colorful Buddha Bowl
• 3/4 cup quinoa
• 1/2 cup roasted chickpeas
• 1/2 cup roasted beets
• 1/4 cup shredded purple cabbage
• 1/4 avocado
• 2 tbsp tahini dressing
🍽️ Dinner
Grass-Fed Beef with Vegetables
• 3 oz lean beef sirloin
• 1 cup roasted Brussels sprouts
• 1/2 cup wild rice
• 1 tbsp olive oil
• Fresh rosemary
💡 Day 5 Wellness Tip
Celebrate the abundance of colorful foods God provides. Each color represents different nutrients - eat the rainbow for optimal health.
Day 6 - Community & Fellowship
"They broke bread in their homes and ate together with glad and sincere hearts." - Acts 2:46
🌅 Breakfast
Chia Pudding
• 3 tbsp chia seeds
• 1 cup coconut milk
• 1 tbsp maple syrup
• 1/2 tsp vanilla
• 1/2 cup mango chunks
• 2 tbsp coconut flakes
🥗 Lunch
Hearty Lentil Salad
• 1 cup cooked lentils
• 1/2 cup diced tomatoes
• 1/4 cup red onion
• 1/4 cup fresh parsley
• 2 tbsp olive oil
• 1 tbsp lemon juice
🍽️ Dinner
Family-Style Roasted Chicken
• 4 oz roasted chicken breast
• 1 cup roasted root vegetables
• 1/2 cup quinoa pilaf
• 1 tbsp herbs de Provence
• Side salad with vinaigrette
💡 Day 6 Wellness Tip
Share meals when possible. Eating together strengthens relationships and often leads to more mindful, grateful consumption.
Day 7 - Rest & Reflection
"By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work." - Genesis 2:2
🌅 Breakfast
Peaceful Sunday Smoothie
• 1/2 cup blueberries
• 1/2 banana
• 1 cup unsweetened almond milk
• 1 tbsp almond butter
• 1 tsp honey
• Handful of ice
🥗 Lunch
Simple & Nourishing Soup
• 2 cups bone broth or vegetable broth
• 1/2 cup cooked beans
• 1/2 cup diced vegetables
• 1 slice whole grain bread
• 1 tbsp olive oil drizzle
• Fresh herbs
🍽️ Dinner
Sabbath Fish with Grains
• 4 oz baked white fish
• 3/4 cup wild rice blend
• 1 cup steamed asparagus
• 1 tbsp butter or olive oil
• Lemon and fresh dill
💡 Day 7 Wellness Tip
Use your Sabbath for meal preparation and reflection on the week's eating patterns. Plan ahead for continued success.
🍯 Weekly Wellness Bonus Recipes
Biblical Honey Oat Cookies
Ingredients:
- 2 cups rolled oats
- 1/2 cup whole wheat flour
- 1/3 cup honey
- 1/4 cup coconut oil
- 1 tsp cinnamon
- 1/2 cup raisins
Instructions: Mix dry ingredients, combine wet ingredients, blend together, form cookies, bake at 350°F for 12-15 minutes. Perfect for fellowship gatherings!
Healing Golden Milk
Ingredients:
- 1 cup almond milk
- 1 tsp turmeric
- 1/2 tsp cinnamon
- Pinch of black pepper
- 1 tsp honey
- 1/2 tsp ginger
Instructions: Warm milk, whisk in spices, add honey. Sip while reading scripture for evening peace.
"She is clothed with strength and dignity; she can laugh at the days to come." - Proverbs 31:25
🌟 Continue Your Wellness Journey
This meal plan is just the beginning! For personalized nutrition guidance and biblical wellness coaching tailored to your specific goals and lifestyle, consider booking a Discovery Session.
Ready for Personalized Guidance?
- ✅ Custom meal planning for your dietary needs
- ✅ Biblical foundation for lasting change
- ✅ Accountability and ongoing support
- ✅ Integration of faith and wellness
Visit: askgodswill.com to book your Discovery Session today!
📧 Connect with Godswill Olemgbe
Email: admin@askgodswill.com
Website: askgodswill.com
Ministry: Grace House Church, Dayton OH
YouTube: @askgodswill